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The Tennis Workout

5. Split Stance Curl-to-PressStand in the split stance position with one foot on a bench. With the down leg push up onto your toe and squeeze your glutes. Maintain perfect posture with the head tall, shoulders back and down, and the abdominals engaged throughout the lift. In this position perform a dumbbell curl and then press the weight overhead. Perform three sets of 10 reps. Make sure to switch the lead leg every set.